In 2017, British Olympian Tom Bosworth broke a world record when he race-walked 1 mile in a speedy 5 minutes and 31 seconds. Amazing, right? But as you might imagine, Olympic race-walkers move much faster than most people.

So, when schlepping from, say, your apartment to your local coffee shop, how fast are you walking?

Adults walk at an average speed of 3 to 4 miles per hour, which equates roughly to 1 mile every 15 to 20 minutes. This figure varies based on a few factors, including:

You’ve probably heard the term “brisk walking” before. It’s a more athletic type of walking than, say, strolling with Fluffy as she picks a favorite hydrant. A 2018 study defined brisk walking as a pace of 100 to 119 steps per minute.

According to the CDC, a brisk walk is one where you can talk but not sing. It sounds a little weird, but try singing your go-to karaoke song as you stroll along. If you’re too winded, then good job — you’re walking fast enough.

There are other ways to determine your approximate speed. Researchers suggest counting how many steps you take in 10 seconds and multiplying that number by 6. You can also track your pace with a smartwatch (like an Apple Watch), a Fitbit, or another device that monitors your physical activity.

Keeping tabs on your heart rate with one of these devices (or with a good old-fashioned finger to the pulse) can also reveal whether you’re walking at the right pace.

According to the American Heart Association, during a brisk walk you should aim to cruise at 50 to 85 percent of your max heart rate.

You should get at least 150 minutes of moderate-intensity physical exercise (like brisk walking) each week. If you really wanna sweat, at least 75 minutes of vigorous exercise a week will also suffice. Jogging, cycling, and channeling your inner Williams sister are all ways to do this.

Walking is kick-ass exercise. You don’t have to train for ages to do it (RIP, marathon attempt), spend half your rent on classes (looking at you, SoulCycle), or risk dropping a weight on your toe (hard times at CrossFit).

Here are some other benefits of regular brisk walking:

Burns calories: Burn, baby, burn! A calorie calculator can help you determine your personal burn. It will vary based on factors like walking speed, distance, terrain, and weight.

Strengthens your heart:Research has shown that walking for 30 minutes per day, 5 days per week can lower the risk of coronary heart disease.

Might lower blood sugar: One small study of 10 people suggested a correlation between regular walks and lower blood sugar levels. (More research is needed, but taking a stroll definitely can’t hurt!)